Buckwheat Nourish Bowl with Eggs and Vegetables
Buckwheat groats provide a delicious and chewy base to this savoury nourish bowl with eggs and vegetables. Enjoy it as a nutrient-dense breakfast or lunch that can be prepared in 20 minutes or less!
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Fiber
- High-Protein
- Vegetarian
Why Diabetes Friendly?
- Low glycemic index: Buckwheat groats have a low glycemic index, providing slow-releasing energy that helps maintain stable blood sugar levels.
- High in protein and fiber: Eggs offer a high-quality protein source, while buckwheat groats and vegetables add fiber, aiding in blood sugar control and promoting satiety.
- Nutrient-rich: The vegetables in this bowl are loaded with vitamins, minerals, and antioxidants, supporting overall health and reducing inflammation.
- Healthy fats: Cooking the vegetables and eggs in minimal oil keeps the dish low in unhealthy fats, beneficial for heart health and weight management.
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Ingredients
- buckwheat groats ¼ cup
- vegetable broth (reduced-sodium) ½ cup
- red onion (sliced) ¼ medium
- red bell pepper (sliced) ½
- mushroom (sliced) ¾ cup
- salt Pinch
- pepper ⅛ tsp
- egg 2
Optional garnish
- green onion (Sliced )
- red chili flakes
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Cooking Tips
- Cooking buckwheat: To enhance the nutty flavor of buckwheat, you can toast the groats in the saucepan for 2-3 minutes before adding the broth.
- Vegetable variations: Feel free to swap out or add more vegetables based on your preference or what you have on hand. Spinach, kale, or zucchini make great additions.
- Egg alternatives: If you’re vegan or prefer not to eat eggs, you can substitute them with tofu scramble or chickpeas for your protein source.
- Flavor boosts: Adding herbs like parsley, cilantro, or dill to the bowl can introduce fresh, aromatic flavors. A drizzle of tahini or a squeeze of lemon juice before serving can also elevate the taste.
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Instructions
- Rinse the buckwheat groats under cold running water.¼ cup buckwheat groats
- In a small saucepan, combine the rinsed buckwheat groats with broth. Bring to a boil, then reduce heat, cover, and simmer for about 15-20 minutes, or until the groats are tender and the liquid is absorbed. Fluff with a fork.½ cup vegetable broth
- While the buckwheat is cooking, heat a non-stick skillet over medium heat. Add the red onion, and bell pepper. Sauté for about 4 minutes before adding the sliced mushroom. Season with salt and pepper, cook for an additional 3-4 minutes, or until mushrooms have softened.¼ medium red onion, ½ red bell pepper, ¾ cup mushroom, Pinch salt, ⅛ tsp pepper
- Push the vegetables to the side of the skillet and crack the eggs into the empty space. Cook the egg to your desired doneness, either scrambled with the vegetables or fried separately.2 egg
- To assemble, place the cooked buckwheat groats in a bowl. Top with the sautéed vegetables and the cooked eggs. Garnish with green onion and red chili flakes, if desired.green onion, red chili flakes
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FAQ
- Can I make this bowl ahead of time?
The buckwheat groats and vegetables can be cooked ahead of time and stored in the refrigerator. I recommend cooking the eggs fresh when ready to serve for the best texture and taste. - How can I store leftovers?
Store any leftovers in separate airtight containers in the refrigerator for up to 2 days. Reheat the buckwheat and vegetables in a microwave or on the stovetop, and prepare fresh eggs when ready to eat. - Is there a substitute for buckwheat groats?
If you can't find buckwheat groats, quinoa or brown rice can be good alternatives, offering similar nutritional benefits and cooking times. - Can I use a different type of broth?
Yes, you can use chicken or beef broth instead of vegetable broth to cook the buckwheat, depending on your dietary preferences. For a vegetarian dish, ensure to stick with vegetable broth.
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Nutrition
Per serving
Calories: 322.1kcal
Carbohydrates: 41.2g
Fiber: 7.2g
Sugar: 5.9g
Fat: 10.3g
Saturated Fat: 3.1g
Trans Fat: 0.03g
Protein: 20.4g
Nutrition Facts
Buckwheat Nourish Bowl with Eggs and Vegetables
Amount per Serving
Calories
322.1
% Daily Value*
Fat
10.3
g
16
%
Saturated Fat
3.1
g
19
%
Trans Fat
0.03
g
Cholesterol
327.4
mg
109
%
Sodium
171.3
mg
7
%
Potassium
714.9
mg
20
%
Carbohydrates
41.2
g
14
%
Fiber
7.2
g
30
%
Sugar
5.9
g
7
%
Protein
20.4
g
41
%
Vitamin C
79.7
mg
97
%
Vitamin D
1.9
µg
13
%
Calcium
70.7
mg
7
%
Iron
3.2
mg
18
%
Magnesium
125.5
mg
31
%
Zinc
2.7
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
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